### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone

This 45-minute circuit class focusing on lower body strength is tailored to assist you in developing strength and stability with minimal equipment. All that’s required is one heavy weight (a dumbbell or kettlebell is ideal) and optionally a resistance band loop. The class features a guided warm-up and cool-down, incorporates no jumping, and is highly adaptable—simply modify the weight to match your fitness level. It’s a flexible workout suitable for all!

If you like this class, don’t forget to look for the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.

### Required Equipment

– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop

### Class Structure

The session starts with a guided warm-up that emphasizes mobility and dynamic movements to ready your body and increase warmth. Following that, we dive into two distinct circuits of exercises.

– **Circuit 1**: Comprises four exercises
– **Circuit 2**: Comprises five exercises

Each exercise lasts for **45 seconds**, succeeded by **10 seconds for rest/transition**. Once all exercises in a circuit are finished, you’ll rest for **30 seconds** before repeating the circuit.

– **Circuit 1**: Executed four times (twice on each side)
– **Circuit 2**: Executed three times

Between the two circuits, you’ll enjoy a **1-minute recovery break**. Don’t hesitate to pause the video and take extra rest if necessary. It’s important to heed your body’s signals and modify or stop as needed.

The class wraps up with a guided cool-down and stretching to aid your recovery and promote relaxation.

### Breakdown of the Workout

**Warm-Up & Mobility**
– 01:44

**Circuit Workout**
– 08:49

**Circuit 1 (with resistance band above thighs)**
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)

**Circuit 2**
1. Sumo Squat with Push-Offs x4
2. Back Lunge to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)

**Cool-Down & Stretch**
– 41:04

### Closing Remarks

I hope you find joy in this lower body strength circuit class! If you seek additional lower body workouts, all of them are conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

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